Skiing is a high speed sport involving quick turns at high speed down a sloped terrain, making huge demands of your feet and ankles. When you make those turns, your foot flattens, your ankle bones lower, and your leg rotates toward the opposing leg. That puts massive stress on everything below your waist. But even with all of that stress, you should never experience pain in your feet or ankles after a day on the slopes, assuming it was accident-free. If your ankles or feet are throbbing, sore, or icy cold when you end up in the lodge, your boots may need adjustment or refitting, or may need to be replaced. But your skiing technique may also contribute.Do your ski boots fit correctly? Are they the right boots for your skill level?

In skiing, your boots are your most essential gear, because movement is initiated in the feet and ankles. They should offer plenty of support, but still be flexible enough to allow forward and lateral flexing ankle movements. Ski boots that are too soft or too stiff for your ankle strength and skill cause dysfunctional ankle movement, resulting in pain.

If your ski boots don't fit correctly, your foot may literally bounce around inside your boot, referred to as ankle and heel slop. Boots which are too large - even slightly - cause the ankle to sit too low in relation to the boot's intended ankle pocket area, and this impacts ski turning biomechanics. The result is again, dysfunctional movement patterns which may cause ankle pain.

Contributing to your discomfort can be irregularities in your foot or ankle, such as former sports injuries which become aggravated, or new conditions, such as bunions.

Experienced skiers arrange for foot beds and boot alignment. Professional boot fitters correct your actual ski stance to a neutral position, called canting. The stance of some skiers may need to be moved forward, some more upright. A boot fitter will also mold the boot's inner lining to your foot's unique shape. If you're experiencing ankle pain, tell the boot fitter about it, and they'll make the appropriate adjustments. But canting and alignment are not magic bullets - you should also select boots appropriate for your skill level.

You may want to consider asking a podiatrist to mold custom orthotics for your ski boots to stabilize your foot.

Do your feet ache? Do they cramp after a day on the slopes?

If your feet ache or are cramping after skiing, it's usually due to the overexertion of the muscles on the bottom of your foot - they're working too hard to maintain control of your skis. This is also a problem with the fit of your boots.

Do your feet turn icy cold?

If your feet become icy cold after a day on the slopes, you either need to wear thicker socks, or you may be overtightening your boots in an effort to control your balance and foot movement. It's never recommended to overtighten your boots for balance, as it creates a false sense of confidence, which could get you in big trouble. Tightening your ski boots also cuts off circulation and causes cramping, which may in turn cause ankle pain.

Is your skiing technique hurting your feet?

Your turning technique may also be to blame for your foot or ankle pain. A smooth turn initiation helps skiers carve clean, controlled arcs. Abrupt turn initiations are jerky, which causes the skier to bang their ankles against the inside of the boot, causing pain. Begin a ski turn by gently and gradually tipping your skis on to their edges.

You may have looked at the title of this post and said, "put on thick socks!" And you'd be right - that's one tip to protect your feet from the cold this winter. But depending on your health, your lifestyle, and the condition of your feet, you might want to consider a few other tips for winter foot care as well.

[caption id="attachment_4769" align="alignleft" width="600"] A good pair of insulated boots and thermal socks are your feet's best defense against winter weather.[/caption]

Cold weather tips for diabetics

If you have type 1 or type 2 diabetes, you're at greater risk of foot injury during the winter months than you are at any other time of year. A side effect of diabetes called Diabetic Peripheral Neuropathy causes a loss of sensation in your feet, the result of persistently high blood sugar which damages blood vessels and nerves. DPN doesn't typically appear overnight - one experiences a slow loss of sensation over a period of years as the damage occurs. This makes a diabetic patient especially vulnerable to frostbite or frostnip, potentially damaging skin and other cells.

Diabetics - and everyone - should use common sense if they're going to be outdoors for a prolonged period. Keep moving to stimulate circulation, take breaks to warm up whenever possible, wear an excellent pair of waterproof boots, and wear 2 pair of thermal socks. Take an extra pair of socks with you in case your feet get wet. If your feet are icy cold to the touch, but you don't feel the appropriate sensation, you may have already developed DPN. Please make an appointment with your podiatrist immediately for an examination and treatment plan.

Just because you're moving, it doesn't mean you're invulnerable to freezing weather. In fact, splashing through wet streets, icy slopes, and getting your boots, socks, or sneakers wet, not only opens the door to a wicked wipeout, but also to frostbite or frostnip. Anyone who's spent significant time outdoors hiking, camping, sledding, or skiing is usually acutely aware of this from personal experience. But did you know that once you get frostbite or frostnip, you risk a more severe injury if it happens a second time?

Athletes should avoid training on wet surfaces, or at least splashing through puddles or snow. Hikers, campers, hunters, skiiers and snowboarders should have quality boots and appropriate socks to keep their feet warm and dry. If you notice a loss of sensation in your feet to any degree, get indoors immediately (or somewhere warm), take off your shoes and socks, dry your feet if wet, and allow your feet to slowly warm. If pain accompanies the warming, you may have frostnip. See a podiatrist for an evaluation.

Winter foot care for everyone

Use common sense and keep your feet warm and dry.

Wear comfortable, insulated boots that leave room for 2 pair of thermal socks. Your winter boots should also have a good sole to give you plenty of traction on wet surfaces.